How to Kick Your Metabolism Into Shape: Part 1

healthy metabolismOne of the most important components to living a healthy lifestyle is taking care of your metabolism. Simply put, a metabolism is the sum of everything your body does. When you eat, your body breaks down the nutrients into enzymes, which then converts into fuel that keeps your body running. The faster your metabolism is, the faster you will be able to burn calories and lose weight.

But what happens when your metabolism goes too slow? Then you slowly start putting on weight and become obese. Obesity generally means that you weigh at least 20% more than what is considered a normal weight for your height. So, to keep the weight off it is crucial you live an active lifestyle and you maintain a healthy metabolism.

Here are some of the best ways to get your metabolism back into gear so you can lose weight without a problem.

Exercise in intervals
Next time you are working out, do some interval training. Just simply do the workout you are already doing but at a fast pace for a short amount of time. For example, if you are walking, every two minutes or so, jog for 30 seconds or so. You can do this with any exercise and it is a good habit to have, as it will keep your metabolism steady for longer after the workout is done.

Eat some more Omega-3s
Omega-3 fatty acids are great for balancing blood sugar and reduce inflammation, which in return works to stabilize and boost metabolism. Some good sources include salmon, tuna, chia seeds, walnuts, spinach, and soybeans. You can also take a dietary supplement every day to get additional benefits.

Strength train
This comes down to the basic principles of weight loss, the more muscle you have the easier it will to burn calories and eventually shed those extra pounds. Simply weight train for about a half an hour about three days a week to build up some muscle mass that will help your resting metabolism work harder than before. You have two different kinds of metabolism, one when you are resting and the other when you are exercising. Weight lifting will boost your resting metabolism, as there will be more muscle to help burn calories when you are not working.

You don’t have to work hard to get a healthy metabolism, you just have to dedicate some patience! For more metabolism-boosting tips, keep an eye out for our next blog.

5 Healthy Lifestyle Habits Anyone Should Try

healthy lifestyleIf you have just lost a good amount of weight, then it is crucial that you keep up your healthy lifestyle as a way to ensure the weight stays off. While you don’t have to create another weight loss plan, it is crucial that you follow some tips to ensure your body stays as happy and healthy as can be.

Living a healthy and fulfilling lifestyle doesn’t have to be all about weight loss, exercise, and eating healthy foods. For a more balanced approach to your health, here are some healthy lifestyle habits anyone should pick up, no matter if they are at the start of their weight loss program or are just looking to be a bit healthier in their everyday life.

Prep your meals ahead of time
The idea behind this is simple — if your meals are already prepared ahead of time, then you will be less likely to eat unhealthy portions and calorie-rich foods. Take a few hours out of your Sunday to prep both lunches and dinners full of nutrient packed foods such as lean proteins, healthy carbs, and tons of veggies. Plus, this will save you lots of time as you won’t have to cook meals from scratch every day after work.

Drink water
Dehydration is a tricky thing because signs that you are dehydrated can seem like hunger pains. Always keep some water nearby to sip during the day, and feel free to spruce up your drink with some fresh herbs and fruits to change things up.

Stretch at the start of every day
Get your blood flowing by starting every morning with a few full body stretches. Not only will this help the blood flow to your brain, but you’ll also be less likely to feel cramping or discomfort when you get up and moving.

Do a lap every hour
Sitting down is terrible for your health, so every hour make sure to get up and walk around your office or work space a bit. Just getting some fresh air can bring improved focus and clarity to your work.

Enjoy your meals
Sit down and eat slower, making sure you actually take the time to savor what you eat! Most of us eat too fast, which leads to overeating and that bloated feeling. Instead, sit down, chew slowly, and really enjoy the meal in front of you.

More than one-third of American adults are considered obese today, but just because you’re overweight that doesn’t mean you have to be unhealthy. These five simple habits will help anyone who struggles to maintain a healthy lifestyle get back on track. Try them out and you will be on the path to living the best life you can.

Simple and Easy Lifestyle Changes Anyone Should Try: Part 1

medical weight lossFor many, losing weight is easier said than done. Each person is different, and what diet and lifestyle changes may work for your friend or family member may not be all that successful for you.

It is best to think of weight loss as a journey, not a destination. We all know that diets can help you lose weight temporarily, but there are some changes you must make in order to change your figure and improve your health. So because everyone differs, we have compiled a list of a couple different weight loss programs for you to try out and to see what one really fits!

Not using a food scale
Using a food scale can seem too intense for some dieters, as they only see the limitations it places on their eating habits. So what you should do is just make smarter choices when you’re eating such as skipping out on bread, choosing vegetables (instead of a starch) as a side, and forgoing dessert. These small, smart changes will help you reach a 500 calorie deficit so that you can lose one pound a week. With these tricks, you won’t even notice you’re missing out.

Limit your snacks to only fruit and vegetables
We have all been there, the 3 pm slump when you are just craving chocolate. You can still allow yourself to snack, but reach for healthier options such as frozen grapes, cut up bell pepper, or snow peas.

Park the car far away
While it may not seem like a lot, those extra steps you’ll be walking will add up. Keep the car at home as much as you can, and if you do have to drive for your daily commute, make sure to log a walk around the block when you’re on lunch.

Avoid fat diets
Don’t focus on fads like low-carb diets, low-fat diets, and juice cleanses unless your doctor has put you on something particular. Often times, these only lead to temporary weight loss and can be unhealthy if overused.

Consider medical weight loss
There are plenty of different medical weight loss options that you can look into if you have not had good luck with dieting. From coolsculpting to gastric surgery, there are a variety of ways you can achieve your goals.

In our next blog post, we will go over some other easy and simple lifestyle changes that will help you become the best version of yourself!

Answering Commonly Asked Questions About Coolsculpting

coolsculpting treatmentLosing weight is often easier said than done, considering that the typical American dieter makes four weight loss attempts each and every year. Now that technology has developed, there are so many different weight loss programs and treatments out there that the average dieter can feel overwhelmed.

However, the coolsculpting treatment is a medical weight loss program that is quite simple. This innovative approach to weight loss is unlike anything else on the market, and here we explain some commonly asked questions concerning this treatment so you can decide if it is right for you!

What exactly is coolsculpting?
Coolsculpting is a treatment that uses a controlled cooling system to freeze away targeted fat cells. The dead fat cells are then flushed away within your body’s own lymphatic system and processed as waste by the liver.

What makes coolsculpting different than other weight loss treatments?
One of the best things about coolsculpting is that it requires little to no downtime as it is not invasive. Not many other treatments on the market use the controlled cooling system, so this treatment is quite unique.
What can I expect during the entire procedure?
It is relatively simple — a cool gel pad is placed over the area, and then an applicator is attached that gives a direct and constant dose of cooling to the treatment area. Then, after the applicator is removed, the area is massaged for a couple minutes.

Who is the best candidate for a coolsculpting treatment?
Coolsculpting is meant for people who have gone through multiple weight loss attempts but still have stubborn pockets of fat that will not go away. It is not meant to be a tool for overall weight loss in the body, as it works best in isolated areas such as a person’s hips, thighs, and chin.

Is the fat reduction permanent?
Yes! Once the fat is frozen away, it will not return. And on average you should see results within three weeks of treatment, with complete results being within a couple months.

All in all, coolsculpting is a quite unique weight loss approach that can help you reach your weight loss goals!

If you are interested in learning more about the coolsculpting treatment and how it can help you achieve the looks you achieve, please don’t hesitate to contact our weight loss professionals today with any and all questions.

Simple Summertime Food Swaps That Will Help Anyone Lose Weight in No Time

weight loss center in louisvilleIt seems that in the summer, everyone is on the go, all the time. A busy schedule then turns into eating unhealthy, and considering that the number of fast food restaurants in our nation has more than doubled since the 1970s, it is all too easy to grab something on the fly.

With all the barbecues, pool parties, and spending time outside, chances are your summer will be filled with temptation that will put your weight loss goals on hold. However, just because you are following a weight loss program, doesn’t mean that your taste buds have to suffer. Here are some simple summertime swaps made by our weight loss center in Louisville to make sure your healthy lifestyle doesn’t become compromised during the warm weather!

  • Swap: Green tea instead of iced tea
    Iced tea comes with a lot of excess sugar, so swap it out for naturally sweet iced green tea. Green tea has a ton of antioxidants in it, and is light and refreshing for hot days.
  • Swap: Balsamic vinegar for creamy salad dressing
    Lighten up your salad and add some lemon juice and balsamic vinegar to add a punch of flavor. Go one step further and add it to a spritzer bottle instead of pouring it out yourself and you’ll save calories with every bite.
  • Swap: Fish instead of beef
    We’re not saying swap out all of your meals for fish, but at least try one meal with fish every week. You’ll save fat, calories, and get a great serving of protein in the process. Plus, there is no better time to eat fish than in the summer!
  • Swap: Popcorn instead of potato chips
    Craving something to munch on? Popcorn is a great swap and you’ll be able to eat more and get more creative with toppings in the process!
  • Swap: Frozen yogurt instead of ice cream
    This dessert couldn’t be any easier to make — combine fresh fruit and yogurt and toss into the freezer overnight. You’ll get your frozen food kick in no time at all.

These simple food swaps will ensure you eat healthy all summer long!

If you need a little extra help reaching your weight loss goals this summer, do not hesitate to come down to our weight loss center in Louisville today!

How to Change Your Mindset When it Comes to Achieving Your Weight Loss Goals

weight loss planWhen it comes to losing weight, many health experts will be the first to say that a changed mindset is the only way to achieve success. But, this is easier said than done, and it can be quite hard to really change how you think when it comes to eating healthily and becoming more physically fit. To help with this transformative process, here are some tips on how to easily change your mindset for the better!

Keeping realistic goals
Losing weight may be your end goal, but having too broad of a goal can end badly. This is because if you are unable to reach it, you may feel a bit let down and not strive to reach exactly what you had hoped for. So, to prevent burnout or a premature end to your diet, keep your goals small and realistic!

Remove the notion of having a reward and punishment system
Punishments and rewards can be quite detrimental when it comes to losing weight. A punishment system can cause you to be too hard on yourself when making small mistakes in your weight loss plan, and a reward system can cause you to go overboard way too easily. As a way of practicing self-care, make sure to remove punishments and large rewards altogether, and to most importantly be kind to yourself!

Get rid of your calendar
Patience is a virtue when it comes to weight loss. The worst thing to do for your mental health is to give yourself concrete deadlines — such as “I will lose 30 pounds by May 15.” Instead, you need to fixate on achieving your healthy goals every single day such as eating nutrient packed food and you won’t need to worry about a timeline of goals. This is also important as a way to maintain your weight loss plan — as one study completed by the American Journal of Clinical Nutrition found that half of all individuals were able to maintain their weight loss by watching their fat intake and counting calories.

Remember, achieving success with your weight loss plan requires a dramatic change in your mindset. If you are looking for more weight loss help, please don’t hesitate to contact our weight loss center for an extra boost!

How to Lose Weight Without Even Thinking: Part 2

healthy metabolismSo many people are put off by the word “diet,” as it connotes hard work, sacrifice, and in many cases, diminishing returns. However, this constant struggle can be easily changed with a different mentality — dieting doesn’t have to be exhausting! With the right focus and the right help, you’ll be able to eat what you want, have fun when you exercise, and change your lifestyle for the better.

In one of our previous blog posts, we went over some tips on how to lose weight without thinking about dieting 24/7. Here we expand our list, in hopes of giving you some inspiration for this summer!

Step one: 75% of your food intake should be food that grew or lived outdoors
Surrounding yourself with healthy food is the best way to resist temptation because that way you never see it! We live in a world of fried and processed junk food, so stick to a new rule of thumb and only consume food that is unprocessed and fits under the idea of “whole foods.” This includes grains, legumes, vegetables, fruits, and nuts. Animal byproducts are also alright (yes, you can still eat cheese!), as long as they are eaten in moderation and are low in fat.

Step two: Know that what you eat is much more important than when you eat it
It can be all too easy to fall into the trap of fad diets as a way to save time. This, however, will set you back down the line as they don’t offer many long-term benefits and your weight loss is not usually sustained. So make sure to forget what you’ve heard about eating at night or in the morning, and instead focus on what you are eating instead. As long as you follow a healthy food diet and lead an active life, a healthy metabolism will follow!

Step three: Cut out the unnecessary fillers
If you want to stop at a coffee shop and grab your favorite drink, go right ahead. Just cut down on the sugar and fillers. You’ll save calories and fat without even knowing, while still fulfilling your caffeine cravings!

Step four: Reach out for some extra help
Today, more than one in 20 adults are considered to have extreme obesity in the United States, and weight loss centers are exceptionally helpful in getting your healthy metabolism back and helping you to lose those few extra pounds. Just remember that not all weight loss centers are created equally! Look for weight loss clinics supported by physicians and other health care professionals.

For instance, our Louisville center for weight loss can help you reach your weight loss goals in no time at all! If you are looking for a health boost, call us today and we’ll sit down and create a plan with you.

Having Issues Losing Weight And Keeping It Off? A Weight Loss Clinic Can Help

help with losing weightObesity and unhealthy weight levels are a common affliction in the world today, with more than one in three adults considered to be obese, and two in three considered overweight or obese. Weight loss is hard, however, and despite the push for healthier living, it isn’t as easy as sticking to a weight loss plan.

That’s why many people need to get help with losing weight.

Weight loss clinics are staffed by individuals that have a deep knowledge of the key aspects of losing weight, specifically the necessary food and exercise needed to do so, and can gear this knowledge to directly work with you.

Not everyone loses weight the same way, as no two bodies work the same way. That’s why understanding how your body works can be one of the key components of losing, and keeping off, weight.

But how does a weight loss clinic help with losing weight? What do they do?

The clinic will likely begin with a consultation, during which there will be a full blood panel was taken, a reading of your blood pressure, an EKG, BMI, and a first weighing of your weight at that time. Finally, you’ll have an individualized meeting with a professional to determine your personal goals for weight loss. After the consultation, you will meet with a weekly group of health professionals.

These health professionals will help you to develop and maintain weight loss habits, as well as motivate you in ways that will help you reach your weight loss goals. Their goal is to help you reach the desired weight safely.

They will also help you to maintain the weight once you’ve met your goal, with a weekly meeting with a consultation and those same health professionals. They will provide you with specific assistance while you’re slowly increasing how many calories you can take in per day.

They will teach you techniques and tools to maintain your current weight, to prevent those extra calories from setting you back on your goal.

It is estimated that 90% of all people that have used a professional weight loss program and been successful in losing weight have gained that weight back if they are not involved in a wellness program. A weight loss clinic will include this as part of your program.

The same team of professionals will develop a wellness program with you to keep you healthy long into the future.

So if you need help with losing weight, or have questions on losing weight, feel free to contact us. We’ll be happy to help.

Coolsculpting Facts: a Beginner’s Guide

coolsculpting factsWeight loss is a journey that takes a lot of time and patience. After all, as a rule of thumb researchers believe that you have to burn roughly 3,500 calories in order to lose one pound of fat.

However, it is possible to hit some road blocks when you are on your weight loss program. No matter how healthy you eat or how much aerobic activity you complete, there can be a time where your body just doesn’t change like you would want it to. This is where the coolsculpting procedure can come in.

The coolsculpting treatment is for those looking for a little extra weight loss help. Here are some coolsculpting facts that will help you understand a little bit more about this interesting procedure.

  1. It is not meant to be used all over your body. Instead, coolsculpting is meant to be a isolated treatment for specific troublesome areas. How will you know if you are a good candidate for this treatment? Consider your workout and lifestyle, and if you are happy with your results. If there is an area of your body that you think could use some extra help, coolsculpting is the way to go.
  2. Coolsculpting was inspired by children eating popsicles! Doctors noticed that when children would suck frozen treats, their cheeks would firm up and lose volume. So, they have transferred this technology to work on specifically targeted fat cells in other areas of the body.
  3. The procedure works by putting areas of the skin in a machine, and exposing it to sub-zero temperatures. This will result in death of fat cells, which will be shed by the body’s immune system within two to three months.
  4. This treatment works the best on the thighs, abdomen,and love handles. It will not work well with broader areas, so make sure to speak to a doctor for a consultation as a way to understand if you are a candidate.
  5. The procedure is non-invasive and doesn’t require any downtime. If you wanted, you could go to your doctor’s office on your lunch hour and return back for meetings that afternoon!

With these coolsculpting facts in mind, does this sound like something you would like to try? If so, don’t hesitate to contact our clinic today!

5 Tips and Tricks That Will Make Dieting Fun

weight lossLosing weight may seem complicated, but in reality it just requires you to balance the calories you consume and your activity level. For example, as a rule of thumb, to lose one pound a week at a safe rate you would need to diet or exercise away a 500-calorie deficit every day.

While this can be easy for some, other dieters have a problem sticking to a weight loss program because dieting can be too boring or too difficult. So, as a way to make dieting fun, here are some simple weight loss tricks to follow.

Cook with ingredients you aren’t familiar with
One of the best parts about dieting is experimenting and trying out new foods. Eating the same food every day can quickly become boring, so if something looks unique (and healthy) at the store, try it out! You may surprise yourself with your creativity.

Go for as many colors on your plate as possible
Next time you are at the farmer’s market, buy as many colorful fruits and veggies as you can fit into your basket. Again, get creative with colors and textures. Every night when you are making dinner, give yourself a challenge to make a rainbow on your plate. This simple change will make healthy meals more exciting.

Choose tea over soda
Tea is a great diet supplement, as it comes packed with flavor and doesn’t have any calories. That is, if you keep the sweeteners and sugar at bay! There are many different varieties of tea to choose from, and whether you drink it iced or hot, chances are sipping tea will cut down on cravings immensely.

Add salsa to everything
Looking for a simple way to incorporate veggies into your meal? Simply add healthy salsas to everything and anything from baked potatoes to chicken breasts and sauteed veggies. With a great dose of flavor, eating a veggie-filled meal couldn’t be easier.

Follow the 10-minute rule
If you have a busy schedule and don’t have time to consistently exercise, this tip is for you. All you need to do is get moving for a few minutes at a time and you will get your heart pumping and calories burning. Put on your favorite song and walk around the block, dance in the kitchen, or do a bunch of jumping jacks — anything you’d like for 10 minutes. Since the time is so short, that dreaded exercise time will go by even quicker!

If you need an extra boost with your weight loss plan, consider attending a medical weight loss center to work with a professional. While these simple weight loss tips are great for starting a diet, sustained weight loss is often elusive. To find a healthy weight loss plan that works for you, consider working with a doctor supervised weight loss clinic.

If You’re Overweight or Obese, Consider Visiting a Weight Loss Center For Improved Health

weight loss centersWith over two in three adults considered either overweight or obese and about a third of children and teens between the ages of six and 19 considered overweight or obese, it’s no surprise that many are flocking to weight loss centers or embarking on another diet. The average dieter in America tries about four times a year. The most recent survey from the Calorie Control Council, which tracks American consumption of low-calorie food and drink shows that over half of adults were dieting in 2010 — a 33% increase from 2004! So how do you stick to a plan and have dieting success? Checking out weight loss centers is one good answer to that question.

Why Should I Be Trying to Lose Weight?
Even just losing 5-10% of your weight can help reduce your risk of developing heart disease. If you’re at 200 pounds, that means just losing 10 or 20 pounds, which often seems like a much more doable number. And if you feel good after losing 10 or 20 pounds, you may be more motivated to try and lose a few more pounds, and start maintaining healthy habits.

A Harvard study found troubling results regarding how being obese affects our health. If you’re obese, your risk of diabetes is 20 times higher and you have a much higher risk of developing blood pressure, heart disease, or having a stroke, compared to those who have a lower BMI. Researchers found a direct link between BMI and the risk of developing disease — the higher the BMI was, the greater the chances of disease. And, as we get older, maintaining our weight can be even more important — it’s easier to shed weight when you’re younger, and your body can handle some of the extra stress put upon it. But as our body ages, being overweight or obese can pose serious challenges to our overall health and quality of living.

How Do Weight Loss Centers Help?
Anyone who has dieted knows that it can be hard to do on your own — there are plenty of temptations all around. Breaking unhealthy habits can be tougher without the counsel and cheerleading of those around you, encouraging you to stick to your fitness and dieting plan, and giving you positive feedback on your progress. Weight loss centers provide support, sometimes medication, and a regimented plan that helps keep you on track.

Often, you might be paired with a coach or therapist to help you discuss how to make healthy choices — and how to continue making them after you’re done at the center. Many of these weight loss centers focus on calorie counting as part of their method. For example, to lose one pound a week — which is a safe rate to lose weight at — you should be dieting or exercising to have a 500-calorie deficit daily. According to research, you need to burn about 3,500 calories to lose one pound of fat.

Weight loss centers can offer weight loss help and advice, recommend and prescribe pills and supplements that can aid in your weight loss efforts, and in some cases, even help create a structured fitness plan.

How Can I Keep a Handle on Maintaining My Weight After the Program?
Continuing to count calories and tracking your fat intake (or both) is a good way to keep your weight steady once you’ve leveled off. The American Journal of Clinical Nutrition published a study that showed that half of individuals who were able to maintain their weight loss did one or both of those things.

Getting good habits in place during the weight loss program is also important. Around 60% of dieters preferred to eat regular grocery store food, which is smart, since they’ll be able to make good choices once they go off the program and know what foods to target and what to stay away from. Exercise is also key — even if it’s only one or two times a week. Set reasonable goals for yourself that you can keep.

Losing weight isn’t just good for your self-image — it can have a serious impact on your health and quality of life.

5 Weight Loss Tips That Will Help Any Dieter Reach Long Term Success

weight loss planFor some, losing weight is a long and challenging process. The typical American dieter now makes about four weight loss attempts per year, as it does take some trial and error to figure out exactly what works for your body.

However, one thing for sure is it’s crucial to maintain a weight loss plan that ensures long-term success. Here are some weight loss tips and tricks that will help you be successful after your dieting journey is over.

  1. Keeping a journal
    Keeping a food journal is a great method to take because you’ll actually be seeing what you consume each and every day. You’ll also be able to track your stressors, meaning what causes you to overeat and crave unhealthy foods. A journal also works incredibly well as a way to maintain your weight loss so you can track what you’re eating.
  2. Not going cold turkey
    Even nutritionists are in agreement that a dieter should never deprive themselves when going through a weight loss program. This is because if you completely limit yourself, you have a greater chance of going overboard on your cheat days. So prevent this completely by indulging in small quantities of your favorite foods once in a while, and you won’t feel the need to cheat.
  3. Having smaller plates
    This is a fool-proof weight loss method that can work long after you have finished dieting. The idea is simple — having smaller plates means you will have smaller portions to eat. Chances are you’ll feel full when you’re done, which cuts down calories in an instant.
  4. Eating mindfully
    Pay attention to what you eat. Just because something is labeled “healthy” doesn’t necessarily mean it is, so you will want to check the nutrition facts before indulging. As a rule of thumb, be aware of everything you eat and how it can help you with your weight loss plan.
  5. Talk to professionals
    Sometimes, a professional weight loss counselor can help you get over those pesky plateaus in your weight loss. Visiting a weight loss clinic can get you in touch with some resources you didn’t know existed, they are quite a wealth of information!

Need help reaching your weight loss goals? Call our professionals today and we will put you on the path to a healthy and happy life!